Hurt so good.

WRC 10 Miler Ogden

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15% off for Fast Running Blog members at St. George Running Center!

Location:

North Ogden,UT,U.S.

Member Since:

May 23, 2010

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

5K- 14:58, 10K- 31:05, 1/2- 1:06:47 Marathon- 2:23:29

3rd- Park City Marathon 2008

3rd and 4th Ogden Marathon 2010; 12'

5th, 3rd, and 7th- Utah Valley Marathon 2011;14'; 16'

9th, 3rd,11th, 8th, 5th, 8th St. George Marathon 2010, 11',13',14',15'16'

2nd- Deseret News Marathon 2015

1st- SandHollow Marathon- 2016 (CR***)

 

Short-Term Running Goals:

2024 POTENTIAL RACES

 

Long-Term Running Goals:

Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.

                                                                          -Helen Keller

              

 

Personal:

Married to Nikki we have 4 children. Jaerdan, Korver, Grady and Lyla McKell

Head XC/Track Coach at Weber High

Graduated from Weber State with a Bachelor's of Science Degree in Athletic Therapy.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 257.46
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.5310.005.000.7767.30
GoRun Miles: 11.10GoRun Ride 3 Miles: 34.15ASICS Gel 33 Miles: 12.05GoMebs 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.005.000.0011.10

3 mile tempo, 7x30 second hill repeats, 2 mile tempo

Had some time in between my classes at weber state and decided to hit a workout. Workout was done on the WRC 10 mile course.

1 mile warm

3 mile tempo

Splits- 5:14; 4:57; 5:15

Did about a mile and a half jog then hit

7x30 second hill repeats with min jog

2 mile was on miles 8-9 on 10 course

Splits- 4:50; 5:00

1.10 cooldown

Workout felt great. I feel like I got some good downhill fast miles and did good work on the hills which are my weakness. So hopefully I can turn the hills into something that I can be strong on.

GoRun Miles: 11.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Easy recovery run today. Legs were pretty trashed, but a good trashed. 

todays pace was 7:04 min/miles

GoRun Ride 3 Miles: 10.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Easy run on the TM. Busted out 2 tests today at school and have a little bit of breathing for the next 24 hours before the next big one. Little bit of light......

GoRun Ride 3 Miles: 11.10
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.280.000.000.7712.05

10.75 miles on the TM after work

.30 warm 

6X200 meter strides down my road; with 35 seconds rest

.10 cool back home

ASICS Gel 33 Miles: 12.05
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.000.000.0010.55

nice and easy. Legs are a little beat up from playong basketball last night, but should be good to go for the 10 miler tomorrow.

 

GoRun Ride 3 Miles: 10.55
Weight: 0.00
Comments(1)
Race: WRC 10 Miler Ogden (10 Miles) 00:56:41, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

 

WRC 10 Miler:

I showed up to the 10 miler not in the best condition. I was up for most of the night with stomach issues, dehydrated and I was way sore like I had a huge workout or something. So I was hoping with the USATF road circuit I could manage at least top 3 for points for the day. So that was the plan.

Did a quick 2 mile warm and I felt like garbage so I was just hoping for the best. As the race begun I went out a little slower for the first mile then I did the 10K. To my surprise at mile 1 I was by myself. I saw Riley and asked if anyone showed up(he got that in pictures below). So anyways I went a little slower again in mile 2 and I took a peak and did not see anyone at all. So I pushed for 2 more miles because that was the initial game plan. Push for 4, take 3 miles easy on the hills, push pace for 2 and just finish. Well at around mile 4 I had alreadu gained a 2+ minute lead and mentally checked out for the race. My hill splits and down hill splits were slower then on most training runs on the course. But it was sort of nice because I wasnt feeling it and I didnt want to beat myself up for this race

Overall it was good to get probably the easiest 1st place circuit points I will ever get without killing myself

It was good to see all! James and Steve I thought both of you guys ran well especially with the higher mileage on the legs.

Amy Cook is going to be a destroyer this year so watch out ladies. 

So back to the drawing board. Riley thinks I am running the SLC full, but I think I need to set him straight!

splits-5:24; 5:00; 5:27; 5:21; 6:11; 6:21; 6:52; 5:06; 5:21; 5:32

Overall I am happy with getting miles in the bank. Feel like I couldve been in the mid 55:30s if felt better. But hey a win is a win! Congrats again to everyone!

 

 

 

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GoMebs 2 Miles: 10.00GoRun Ride 3 Miles: 2.00
Weight: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
51.5310.005.000.7767.30
GoRun Miles: 11.10GoRun Ride 3 Miles: 34.15ASICS Gel 33 Miles: 12.05GoMebs 2 Miles: 10.00
Weight: 0.00
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